Common mistakes in back training: Not pulling the scapula back!

Common mistakes in rowing: not pulling the scapula back!

　　In back training, rowing occupies a dominant position, and various rowing (barbell dumbbells, cables, fixing equipment, sitting posture, leaning over, etc.) help us shape strong back muscles!

　　Many people do rowing training because the back muscles do not feel anything, but they all use the strength of the arm! At the same time, there may be a risk of injury!

　　There is a big reason for this, that is, not pulling the scapula back and moving the arms (see the video below)

　The video introduces the difference between the back of the scapula and pulling the elbow back and simply using hand to pull!

The scapula does not retract backward, only the arm is moved! It will lead to two problems

　　1. The dorsal muscles are not fully trained!

　　Our goal is the upper dorsal muscle group (middle and lower trapezoidal muscles and rhombus muscles). One of the important joint movements is the retractor of the scapula!

　　2. Excessive humeral extension

　　The scapula does not retract backward, pulling up with your hands will cause the scapula to lift, and too much humeral extension! This will cause the humerus to deviate from the rotation axis. Glentihumeral joint is unstable

　　Result: The humerus dislocation, running forward relative to the joint capsule, and the anterior shear force on the anterior side of the shoulder is too large!

　It may cause anterior humeral slip syndrome (humeral) anterior glide syndrome) and inflammation of biceps tendons and shoulders.

　　What should I do?

　　When rowing, do not just pull the elbows as much as possible. Try to feel: retract the scapula, pull the elbows backward, clamp the scapula at the top of the movement, and contract the back muscles! Then slowly replay it back, completely open the scapula!

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